Stress and anxiety are two of my triggers. I take meds for both to help control both. on the non meds side, I try to avoid high stress situations. obviously that's not always possible. I avoid very greasy foods, spicy foods and high fiber/ nonsoluable fiber foods. On top of that I take meds to reduce the amount of acid in my system. The best way I know to figure it out is when you have flares, eliminate the foods that you ate around that time, then slowly add the foods in when you are feeling better. when you do that, eliminate any food that causes you discomfort until you can eat without issue. Basicly, a painful trial and error process. Unfortunantly, if your pain and inflammation are really bad off, then practically everything other than clear liquids will cause problems. another thing, if you drink eliminate any and all alcohol from your diet. alcohol is extremely dangerous for ppl with UC. it effectively eats away at the lining of your gut, causing horrible inflammation, and can eventually eat through your gut.